Good Nutrition is High-Quality Fuel for Driver Alertness

By Rodolfo Giacoman, Fatigue Management Specialist, Commercial Vehicle Safety Alliance

Just as high-quality fuel can maintain a commercial motor vehicle’s engine performance, vehicle responsiveness and fuel economy, good nutrition can maintain driver’s health, alertness and productivity. Conversely, just as using a low-quality fuel increases carbon build-up deposits on fuel injectors and intake valves and can lead to engine damage, malnutrition increases lipids deposits in the liver and blood vessels. This can lead to metabolic syndrome, a cluster of conditions that occur together and increase the risk of heart diseases and related problems. This cluster includes increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

According to the North American Fatigue Management Program (NAFMP), nutrition is one of the five keys to wellness. Drivers’ wellness is the main source of their alertness supply. This is why CVSA is conducting a webinar series on each of the five keys to wellness as part of the NAFMP Driver Series, including one on nutrition that was held on March 15.

In the first half of the webinar, we covered key metabolic concepts, the definitions of nutrition and malnutrition, and some general recommendations. In the second half, we did a virtual visit to truck stop restaurants and fastfood shops to check out their menu options based on what we learned during the first half. Lastly, we virtually visited a supermarket to pick up stuff drivers can take for the road. Here are some of the main takeaways:

What is Nutrition?

Simply, nutrition consists of using food to nourish our bodies. There are several kinds.

Macronutrients – required in relatively large quantities:

• Carbohydrates with fiber, such as vegetables, fruits, legumes and whole grains. Fiber is an indigestible carb that feeds our gut microbiome. A healthy microbiome boosts the immune system, protects against toxins, helps digest food and can boost mental health.

• Fats, except artificial trans fats. Good sources include fatty fish, nuts, seeds, avocado and dairy products (without added sweeteners).

• Proteins such as fish, seafood, chicken, beef, pork and tofu.

• Water. Yes, water is a nutrient!

Micronutrients – required in small quantities:

• Vitamins, both water-soluble and fat-soluble.

• Minerals, both macro and trace minerals.

We get vitamins and minerals from the macronutrients above. The most nutritious foods do not come with an ingredients list, nutrition label or health claims.

What is malnutrition?

Malnutrition means poor nutrition. It can occur from not taking in enough of the right food, or from excesses of substances that are toxic to the liver and brain, such as:

• Excess sweeteners

• Artificial trans fats

• Excess protein

• Alcohol and drugs

In the U.S., the two main sources of malnutrition are:

• Ultra-processed food, which lacks fiber and has excessive sweeteners and additives

• “Liquid candy,” such as soda, juice, alcohol or any caloric drink

Both categories are engineered to taste really good. They are cheap, convenient, aggressively marketed and addictive.

How much should I eat?

Eat until you are satisfied. Take your time to really chew your food, don’t just swallow it after a few chews. Digestion starts in the mouth; saliva contains an enzyme that starts breaking down starches.

Also, please be aware that the main satiety hormone (peptide YY) cells are found after traveling about 22 feet into the intestine. So, it takes about 20 minutes for food to reach those cells and for peptide YY to reach the brain receptors that signal you are full.

Therefore, allow at least 20 minutes before you decide to have a second plate.

When should I eat?

Eat when you have the appetite for it. Take your time to listen to your body. Sometimes, we confuse thirst with hunger, so drink water before deciding it is time for a meal. If you had a late dinner and you are not hungry in the morning, it is perfectly fine to skip breakfast or any other meal. Your digestive system will thank you for giving it a break. There is no law that says you must eat a certain number of meals per day. The timing of the meals is less important than what we eat.

What are some examples of nutritious foods drivers may eat on the road?

• Unsweetened drinks: Water, sparkling water with lime/lemon, coffee, tea, herbal infusions

• Seeds: Pumpkin, sunflower, cacao nibs, flax, chia, hemp

• Nuts: Almonds, walnuts, pecans, cashews, pistachios

• Veggies: Romaine hearts, celery, carrots, cucumber, cherry tomatoes, bell peppers

• Fruits: Berries, apples, oranges, clementines, bananas, plums, pears, pineapple

• Spreads: Guacamole, hummus, plain yogurt, unsweetened nut butters, cheese, pesto

• Not-so-smooth smoothies (keep the fiber): Made with any of the above foods

• Protein: Boiled eggs, rotisserie chicken, lamb/ steak skewers, sashimi, fish fillet, tofu

• Beans: Pinto, black, kidney, edamame, chickpeas

• Minimally processed cereals: Steel cut oatmeal, barley, bulgur, brown rice, plain popcorn

What are some examples of malnutritious food?

• Protein bars

• Candy

• Cake and cookies

• Ice cream

• Soda

• Chips

• Breads

• Boxed cereals

• Alcohol

When it comes to ordering sides at a restaurant, think fresh fruits and vegetables. What sides should drivers avoid?

• Hash browns

• French fries (or anything fried)

• Baked potato with toppings

• Potato dishes

• Gravy or starchy sauces

• Macaroni and cheese

How do I know if I’m eating well enough?

As I wrote in “Debunking Nutrition Myths,” losing weight should not be the primary goal of a healthy diet. Below are better biomarkers of good nutrition. Check them upon awakening or after emptying your bladder. These should stay the same or reduce a little.

• Waist circumference (measure at your belly button) – this is a measure of your visceral fat.

• Blood pressure – this is a measure of the elasticity of your blood vessels.

• Resting heart rate – this is a measure of your circulatory effectiveness.

Additionally, it’s a good idea to have blood work done before you change your lifestyle so you may compare it in three to six months to see the effects of your changes. Here are some things to check:

• Lipid Panel: Triglycerides/HDL (good cholesterol) ratio is a marker of metabolic syndrome.

• Comprehensive Metabolic Panel: Alanine transaminase (ALT) is a liver enzyme that measures the degree of liver fat.

• Hemoglobin A1C: This is a marker of diabetes.

• Uric Acid: This is another marker for fatty liver.

• Complete Blood Count Panel: This is a marker for a wide range of conditions, including anemia and infection.

• Checking levels of any other vitamins and minerals your medical provider may suggest, such as B12, D, folate, ferritin and so on.

What is the single most important thing I should remember about nutrition?

Please try not to stress or obsess about food. The stress hormone cortisol causes fat storage and excess circulating fat to be relocated deep in the abdomen where it leads to metabolic disease.

If you went to dinner with friends and overindulged, that is okay. Just do not do it every day. Instead of beating yourself up over it, use that energy to get back on track.

After all, food is not only for nourishment. It is also for pleasure and for connecting with others. Bon appétit!

Thank you to those of you who have contacted me with feedback and questions about managing fatigue or the NAMFP.

Please keep the messages coming at rodolfo.giacoman@cvsa.org or at 202-998-1830.